Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD
5 Rounds
-15 Pull Ups
-15 Kettlebell Overhead Swing
-15 Box Jump Over
**Strict Pull Up Option: 8-10 Strict Pull Ups per round.
Suggestions
Men: 50-55# KB/DB / 20-24″ Box
Women: 30-35# KB/DB / 16-20″ Box
Goal: 13-18 Minutes
Coaches Notes
Choose a variation on the pull ups that you can perform 15 reps in about a minute or less. Only go unbroken on these if you think you can still maintain sets of 3-5 reps in the last round with short breaks in between. We definitely don’t want to be failing reps or going all the way down to singles.
For the Kettlebell swings, go with a weight and/or customization that you can complete 15 reps unbroken.
For the box jump overs, try to find a consistent pace. It shouldn’t be super comfortable but also shouldn’t be a lot of pausing. If you do need to rest, try taking in a deep breath as you turn over the box. That will help you keep things moving and being done in 1:30 or less.